GROUP WARM-UP
2 Rounds:
5 Shoulder press (empty bar)
5 Box jumps
5 Hang squat clean (empty bar)
5 Beat swings
5 Toes-to-bar
5 Pull-ups

METCON TEST
1. On the 0:00
For time:
21-15-9
Shoulder-to-overhead RX 115/80; Intermediate 105/70; Master55+ 95/55
Box Jump 24/20

2. On the 10:00
For time:
15 Squat cleans RX 185/125; Intermediate 145/100; Master55+ 115/75
30 Toes-to-bar

3. On the 20:00
10 Rounds of Cindy
(1 round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air squats)

Time cap for entire workout at 30:00 

ALTERNATE METCON
1. On the 0:00
For time:
21-15-9
Push press
Box Step up

2. On the 10:00
For time:
15 Sandbag squats
30 Abmat sit ups

3. On the 20:00
8 Rounds of
5 Bar rows
7 Push ups on a box
10 Air squats

MIDLINE
1 set of:
30 V ups to tuck-ups

HAPPY BIRTHDAY MALLORY! (Sunday)

HAPPY CINCO DE MAYO!